Strength Day
MOVEMENT 1: BACK SQUAT
Load: RPE 7 - 180#
Execution: 5 sets x 5 reps @ 20X1
Standards: Full depth, controlled descent, explosive ascent
Safety: Maintain spinal neutrality throughout range of motion
MOVEMENT 2: BENCH PRESS
Load: RPE 7 - 155#
Execution: 5 sets x 5 reps @ 20X1
Standards: Controlled eccentric, pause at chest, drive through legs
Safety: Secure spotter for all working sets
MOVEMENT 3: WEIGHTED PULL-UP
Load: RPE 7 - 175# = BW
Execution: 5 sets x 5 reps @20X1
Standards: Dead hang start, chin over bar, controlled negative
Safety: Secure weight attachment, test grip before each set
EXECUTION PROTOCOL
Warm-up: 10-15 minutes dynamic movement prep
Work sets: Execute in order listed above
Rest intervals: Maintain 2-3 minutes between all sets
Cool-down: 10 minutes mobility and recovery work
MISSION SUCCESS CRITERIA: Complete all prescribed sets and reps at target loads with proper form.